3 Keys to Having More Energy: Sleep, Food, and Exercise

Many of my patients ask me how they can increase their energy. If you follow my writing here on my site, you know there are lots of ways to boost energy. But at the most basic level, it all comes down to three simple keys to having more energy: getting enough sleep, eating healthy food, and exercising regularly.

Sleep

Sleep, unlike healthy eating and exercise, requires no exertion and is obviously the easiest of the trio to do consistently. It’s so important to regenerating and restoring our physical and cognitive abilities. When we’re awake, the brain operates on a different frequency than when we’re in a deep sleep. Awake, the brain is constantly alert and concentrating on so many things. It takes focus and energy.

When we’re asleep, we turn off conscious control and give it a rest, allowing neurological activity to slow, using less energy, and allowing our built-in maintenance system to do its work. The brain is always on, but during our downtime, we function on fewer calories than when we’re awake, saving our energy for when we need it.

In addition, mental energy is very important. People don’t perform as well and make poorer decisions when they’re tired. Our focus and will power are stronger when we’re rested and re-energized. Getting enough sleep—for most people that’s about 7 hours per night—and successfully going through all the sleep cycles is crucial to refreshing our mental capacity.

If you have trouble getting enough restful sleep, take a look at these sleep hygiene tips.

Food

Food provides the fuel to operate. It contains macro and micronutrients that our bodies break down into useful forms to energize our cells, tissues, and organs. Good carbohydrates are our body’s main source of fuel. Our bodies also know how to break down protein and fats for energy.

Our body thrives on the energy generated via glycolysis. That’s the chemical process of breaking down glucose and transducing its stored energy into a human energy currency known as ATP (an energy molecule our body uses to perform its functions). Approximately 25 percent of the glucose we ingest is used to keep our brain functioning.

Exercise

Exercise helps us stay energized because it speeds up our metabolism. Yes, it takes energy to be physically active, but activity also increases energy by improving the efficiency of our metabolic processes. A healthy individual who exercises regularly usually has a more efficient heart, requiring fewer beats per minute to drive circulation and oxygenation. They also burn fat and use nutrients more efficiently, and generally sleep better and enjoy superior restorative abilities.

On top of all that, exercise also helps the body better deal with stress, reducing cortisol release that can promote inflammation, obesity, and related health problems. Exercise releases powerful endorphins that boost mood, too. Other benefits of exercise include—but definitely aren’t limited to—improved blood pressure, better blood sugar regulation, healthier cholesterol levels, and improved alertness.